How to deal with sore muscles

09/06/2010 by admin.

Delayed onset muscle soreness (DOMS) is the name given to muscle soreness or stiffness that is felt 12-48 hours after exercise.  This tends to occur when starting a new exercise program, changing your exercise regime, when playing a new sport or often after a period of rest from your current sport.  This soreness tends to subside within 2 days. 

Delayed onset muscle soreness is a result of microscopic tears in the muscle fibres which happens when you exert yourself.  Your muscles do fully recover from this and is part of the adaptation process which makes you stronger.  The amount of tearing and therefore soreness depends on how dramatic the change of exercise regime has been. 

Ways to deal with DOMS includes:

• Have a good cool down after exercising – that is usually light cardiovascular exercise for approximately 5 minutes

• Stretch after exercising.

• Take part in a yoga class

• Active recovery – this would be a short exercise session at low intensity which helps blood flow through your muscles and speed up recovery

• Massage – you can learn self massaging techniques or even better get a professional massage

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